Dry Fruits Health Benefits and Side effect
Dry Fruits Health Benefits and side effect | prunes dry fruit benefits
Benefits of Dry Fruits
Dry fruits, due to their concentrated nutrients, offer a wide range of health benefits. Dry fruits are available in many varieties and have many beneficial uses in food. Here are some health benefits of eating dry fruits:
Rich source of nutrients: Dried fruits are nutrient-dense, containing vitamins, minerals, fiber and antioxidants. They provide essential nutrients like vitamins A, C and K, potassium, magnesium and iron.
High in fiber: Dried fruits are a good source of dietary fiber, which aids in digestion, prevents constipation and supports a healthy digestive system.
Boosts energy: Dry fruits are rich in natural sugars, which give a quick boost of energy. They are recommended as snacks for people with an active lifestyle.
Long-term storage: Dry fruits can be stored for a long time, which maintains its quality. It increases the duration.
Quality Bond: Dried fruits retain the quality of protein, vitamins, and minerals, which can act as natural bonds.
Hair and Skin Care: Dry fruits can help in keeping the skin and hair clean.
Bacteria and Pesticides: Dried fruits contain natural antibodies that can act against bacteria and pesticides.
Healthy: Eating dry fruits in a healthy way can help the body processes and maintain physical and mental health.
Heart health: Dried fruits like almonds, walnuts and pistachios are rich in monounsaturated and polyunsaturated fats, which are heart-healthy fats. They can help lower bad cholesterol levels and reduce the risk of heart disease.
Increases Hemoglobin Levels: Dry fruits like dates and apricots are rich in iron, which is essential for hemoglobin production. Eating them can help prevent iron-deficiency anemia.
Bone Health: Dry fruits like figs and almonds are rich in calcium and phosphorus, which are important for bone health. Regular consumption can contribute to maintaining strong and healthy bones.
Antioxidant properties: Many dried fruits, including raisins and prunes, contain antioxidants that help neutralize harmful free radicals in the body. Antioxidants play a role in reducing the risk of chronic diseases and slowing the aging process.
Brain health: Omega-3 fatty acids found in dried fruits like walnuts are beneficial for brain health. They support cognitive function and may reduce the risk of neurodegenerative disorders.
Improved skin health: Dry fruits are rich in vitamins and antioxidants, promoting healthy and glowing skin. They can help prevent skin problems and signs of aging.
Regulates blood sugar levels: Some dried fruits such as nuts and seeds have a low glycemic index and can help control blood sugar levels. These are suitable foods for diabetics.
To maintain health: Eating a serving or two of dried fruit can help maintain gastrointestinal health by promoting regular bowel movements. The antioxidant and anti-inflammatory properties of dried fruit can help prevent bone loss and maintain healthy bone density and structure.
Good for diabetics: Prune offers unique benefits for people with type 2 diabetes. Because of their high soluble fiber content and low glycemic index, they do not spike blood sugar like other sugary foods. Additional properties of prunes may help delay absorption of blood sugar and help stabilize blood sugar levels.
Digestive Health: Dry fruits are well known for their natural laxative effect. They are rich in both soluble and insoluble dietary fiber, which helps in regular bowel movements and prevents constipation.
Bone health: Dry fruits are a good source of essential minerals like calcium, magnesium and potassium. These minerals play a role in maintaining bone density and reducing the risk of osteoporosis problems.
Antioxidant properties: Dried fruits are rich in antioxidants, including polyphenols and vitamins like vitamin C and vitamin K. These antioxidants help fight free radicals in the body, protect cells from oxidative stress, and reduce the risk of chronic disease.
Heart health: Dried fruit soluble fiber can help lower cholesterol levels by binding to cholesterol in the digestive system and promoting its elimination. Dried fruit potassium supports heart health by maintaining healthy blood pressure levels.
Weight management: Despite their sweet taste, dried fruits have a low glycemic index, which means they do not raise blood sugar levels quickly. The fiber content also helps increase feelings of satiety and fullness, making it a good snack option for those trying to control their weight.
Improved iron absorption: Dried fruits contain vitamin C, which increases the absorption of non-heme iron from plant-based foods. It may be beneficial for individuals who follow a vegetarian or vegan diet and may be at higher risk of iron deficiency.
Skin health: Antioxidants and vitamins present in dried fruit contribute to good skin health by protecting against oxidative damage and promoting collagen production.
Improved vision: Dried fruits contain vitamin A, which is essential for maintaining vision and eye health.
It is important to note that while dried fruits offer many health benefits, they are also relatively high in natural sugars and calories, so they should be consumed in moderation as part of a balanced diet.
Dry fruits side effects
Eating too much dried fruit can cause abdominal pain and flatulence as the high fiber content can cause bloating and gas. Eating too many other forms of dried fruit can also cause digestive side effects such as diarrhea and laxative dependence.
It is important to eat dried fruits in moderation as they are calorie-dense. Also, some dried fruits may contain added sugars or preservatives, so choosing unsweetened and natural varieties is recommended for maximum health benefits.
Dried fruits are called prunes in India, Prunes Glossary | Prunes are actually the dried version of European plums and are also known as prunes. In India, prunes (both dry and fresh) are known as Alu Bukhara in Hindi.
It is recommended to eat about 30 grams or three to four prunes per day. Trimming high price level. Prunes are high in sugar, making them a good source of energy. They also have a low glycemic index, meaning they do not raise blood sugar levels as quickly. Prunes are rich in fiber, which promotes bowel regularity.
You can reduce your daily dose to 50 grams if you are concerned about weight gain. Start slowly with 1 to 2 prunes per day.